Welcome to a community that values you for who you are and your fitness level. We strive to make each workout challenging and yet a pleasurable experience. Increasing GPP (General Physical Preparedness) by improving strength and conditioning, allows us to better enjoy the recreational activities that are abundant in Northern California. Whether your interests lie in: mountain biking, hiking, back-packing, wake boarding, skiing, rock climbing, swimming, running, or just being better at life, CrossFit is the perfect fitness program for you.

WODs

Intermediate Tabata push press, 75-lb./55-lb.*Tabata sit-upTabata sumo deadlift high pull, 75-lb./55-lb.*Tabata push-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Strive to maintain the reps achieved on the first round for each exercise. Log the reps achieved. *Suggested women's weights are a guideline not a limit.

Beginner

Tabata push press, 45-lb./33-lb.*Tabata sit-upTabata sumo deadlift high pull, 45-lb./33-lb.*Tabata push-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

The load is decreased to preserve intensity by encouraging unbroken sets. Maintain a flat back during the pull and return of the sumo deadlift high pull. If the push-up is too challenging, set up a low band to place under the hip. This will decrease the body weight during each push-up. Keep the body rigid during the entire range of motion. Log the reps completed.